Wednesday, April 5, 2017

Learn how to interpret food nutritional information

Reading the information provided by food packaging seems like an easy task, but it is often difficult to interpret the data that is presented, so today we help you learn how to understand the nutritional information on food.

Just by reading how much of each nutrient the product has for every 100 grams, we can draw conclusions and know if we are a low-fat food or if it has a lot of sodium or salt or if it has many simple sugars in its composition.

About salt or sodium content


  • High content: 1.25 g of salt or more per 100 grams / 0.5 g of sodium or more per 100 grams.
  • Low content: 0.25 g of salt or less per 100 grams / 0.1 g of sodium or less per 100 grams.

On the total fat content


  • High content: 20 g or more total fat per 100 grams.
  • Moderate content: between 3 and 20 g of total fat per 100 grams.
  • Low content: 3 g less total fat per 100 grams.

About the content of saturated fats


  • High content: 5 g or more of saturated fat per 100 grams.
  • Moderate content: between 1 and 5 g of saturated fat per 100 grams.
  • Little content: 1 g or less of saturated fat per 100 grams.

On the sugar content


  • High content: 10 g or more sugar per 100 grams.
  • Moderate content: between 2 and 10 g of sugar per 100 grams.
  • Low content: 2 g or less sugar per 100 grams.

Knowing these values will help you read nutritional information and interpret according to the content of salt, fats or sugars if the food is recommended. Often the label does not tell us precisely, and when ignoring when food is low in fat or when it has a lot of sugar, we can be deceived or have uncertainty in choosing foods to achieve a healthy diet.

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